I recall to this day that moment when I crossed the line of the Omaha Marathon with 50 seconds to spare fulfilling my A goal of qualifying for Boston. I screamed loud enough to scare a few people at the finish, but then if we ran the time you were in the show, if one registered. In angst, I read the condolences shared with McBen and NickS how that goal of running Boston via qualification and acceptance was not realized, though you are both STUDS in qualifying. I share this not with solutions, but with understanding. I guess this is why Boston to me remains sacred, in spite of happenings the last event. Today in America everyone is a winner, everyone gets a medal, everyone gets a ribbon. Nobody fails. Well, then there is Boston. My thought for McBen and NickS is..... use this as motivation. You each know you deserve it. Now go get that bleeping prize.

I had purchased a Boston shirt months before I qualified. I never wore it because in my mind it was not deserved. Alas, now instead of screaming when we cross the line we need to wait for the email. I look forward to this day next year when you are screaming at that acceptance email.

NACN -- about 3%. The previous three weeks were roughly 6:30, 6:05 and 6:20. Yesterday was a true crash and burn. But you know me -- I'll take miles over quality every time. Check out the little humps.

Gonna shoot for 100 running/100 cycling this week. But I'm running a flatter route today to get a little break.

In! I love that race. It's everything that RnR is not. Bib pickup on the day, "Expo" (mostly running clubs and free samples) is at the finish. An awards ceremony. I'm sure Kinase will show up too. Maybe rlk?

This is about 900 days, back to March 30 in 2011. The first two months I had yet to decided to run a full marathon. 100 days in I started going to track regularly on Tuesdays. My max week in the first year was 44 miles, the only week where I ran all 7 days. Not much break after the first 26.2, I actually did two races the following two weekends (no one should be surprised...). That cluster around 215 is when I jumped in the RW holiday mileage contest and got last or second-to-last. I was just trying to reach 1000 miles for the year.

Long runs seem pretty random, I guess. Certainly some evidence for increased mileage being as at least as important as the long run.

Aggie, good on ya for enjoying the deserved days off. I was thinking 8-10 sat and 13 Sunday. Why the weather here got ya on your toes? I've heard 46-66 temp range. Omg only thing better would be 25-45 figure by 11:15 it will be 55ish.

BK ~ I had similar thoughts yesterday. I also screamed "I'm going to Boston!" when I first BQd. That time wouldn't make it now.

Nick ~ Not going to share the other pic?

FB ~ Uh, wow.

NACN ~ That looks good. You'll get there. How's your weight?

Me? Sick. Horrible head/sinus cold that has now settled in my chest. (Doc ~ I know I shouldn't run "below the neck" but not sure what the guidelines are on resuming running. What is healthy enough?) Will be a DNS for my goal 10K.

And DS1 -- he's the goalie -- broke his thumb. Someone stepped on it (after a save ). Crummy way to finish your career.

Gpops and FB, that workout is done over a hilly road route. I don't push the lap button just start at x.49 and run all out till I here the beep of the auto lap. I know I am doing well if I can keep the recovery 1/2 and hard 1/2 total time under 8 minutes. Number 6 was the slowest at 7:54. I did pass a possum on recovery number 5 so I must have been moving. That was a possum the faster breed, the o'possum is the slow one.

Kin thanks for the link, something for serious consideration.

Dad, my personal guide is when your cough is reduced to less than once an hour and is not brought on by simple things like talking, or just laying down. If you have any wheezing/bronchospasm, you should be free of that as well.

So I'm in a base-building phase right now, hoping for 70-75mpw through the end of October. Two questions...

1. Are cutback weeks recommended in a base-building phase? I haven't before, but I'm in new territory here. If I finish the rest of this week's runs as planned, the last three weeks will have been 70, 76, 74. I have no plans on bumping the mileage any higher...just hold it there for another month and hope my body adjusts.

2. If I have 7 solid weeks of 70-75mpw, is 90mpw a reasonable peak? (Last cycle peaked at 80.) I'm starting to think about the next training cycle, and I'm not sure if that's too much to expect. Thoughts?

If you are base building, not doing much (any?) speed, and feeling good and not at risk, I think you can just hang there and adjust to that new level.

Anatomy for Runners talks about FIT. frequency, intensity, and time. You can probably increase two of three, but not all three at the same time without taking excessive risks. At least that's what I tell myself.

FB-100/100 would sure be something, but I'm sure you can do it. I'm very impressed.

OMR-I'm trying to follow the same guidelines FB mentions- the FIT. I'm not doing any cutbacks until i get to the mid-50's for a few weeks. Then I'll add some speed and intensity. Running the same speed all the time can get a little monotonous. I don't think 90 is unreasonable given your base, but I'd be interested to hear more thoughts on that as well.

rlk-very nice run

NACN-nice progress on your way back.

PJ-interesting to look at the chart to see how you've built up over the last couple years. Looking pretty impressive.

Gpops/Aggie-good luck with the tapers.

I ran 10 miles with 8 strides this morning. It was tougher than I would have liked, but I'll blame the humidity, plus my body is still getting used to the miles I've been putting on it. Strides are about as far as I want to go with any type of speedwork during my base building phase and I'm doing them on the nice soft running trail to limit the impact. Overall pace was 8:15.

FB: Thanks...that's kind of what I figured, but I thought I'd ask anyway. I've mostly just increased time. Haven't been doing any speedwork per se, although I do vary my "easy" pace to hit a few different heart rates. I did a few "fast finish" runs the two weeks prior, but I've cut those out this week because I don't have the energy for them. The end of most every run this week has been difficult in terms of being fatigued, so I was debating the cutback. I'd rather keep the mileage up, though, if the body will adjust in a few weeks. I don't feel like an injury is looming...I'm just tired!

Gpops: Yeah, a cutback would mean 3-up, 1-down, 3-up, followed by an 18-week cycle. And yeah, unless you start doing doubles, those weekday runs can get pretty long. I try to vary it from week to week; last week was three consecutive days of 10 or more, this week included just one weekday run over 10 (a 15M MLR). Doubles are next to impossible for me schedule-wise, but I will have to figure that out if I'm hoping to get up to 90. FYI, I was doing 5/week last year, too. Somehow that turned into 7...

rlk: Nice 11!

Justin: Yeah, I was probably going to start adding a little speed (meaning mostly just some strides first, then maybe a short tempo run) after a couple more weeks. And I'm right where you are with regard to things being tougher due to the mileage increase. But that's a nice 10, especially given the fatigue!

Aggie - I was hoping so! Never really enjoyed the catch and release fishing myself

Omar - what's a cutback week.... and FWIW that pic was no where near the finish line!

rlk - nice running

Jon - they don't show up well but those are white with loads of oragne trim, I doubt you ever catch me in plain white shoes....

Justin - heat and humidity definitely make it tougher, even worse when coupled with mileage increases

FWIW - I have built up my mileage pretty much injury free by first increasing my days per week and then bumping up the mileage per day. The last two years I've picked a month and made it a point to run every day, usually only averaging around 50 mpw. I then begin upping the daily mileage until my weeks are in the 70-80 range. Now I'm to the point I take off days mainly for non-running reasons and actually feel better when I run every day.

7.5 easy on the TM this morning, going to try and sneak 3-4 in tonight.

______________

"But the from way I see it, you can either run from it, or... learn from it." - Rafiki

Justin, strides in a 10 miler, nice. Careful with the speed and build. That's what always gets me.

PJ, enjoy

OMR, I have gotten used to multi 10-13's during mid week. 10 seems to be the new Black How long did you go 5 days before you changed? Did you do your hill work and speed in there to? Good luck with that 18 tmro.

Nick good luck with the sneak tonight. Hopefully when you get back the doors won't be locked

Hey Dad.

GIM, you still sleeping or are you running from angry wives

McB, sorry about the streak ending.

Having a tough time not getting out there today. Taper ma ma ma mad madness.

Nick: Oh, I should have realized that, hahaha...I feel better now...well...sort of... And I'm with you on the feeling worse if you don't run...most days, anyway.

Gpops: Hmmm...had to go back and check my logs. Fall of 2011 was 5 days/week. Most of the first half of 2012 was alternating weeks between 5 and 6 days. Got injuries in the summer and once I could run again, I was cycling 1-2 days/week and running 5-6 for a while. Started running 7 days/week in November, doing basically what Nick suggested (no increase in mileage at first, and I also cut out all speedwork). So, about 50mpw to start, gradually worked it up to 65ish.

Nick - Nice Boston Pics. I notice ESG, at top left, has on the original red/orange Brooks Launches that at least four of us 3:20ers were wearing that day.

Dad - Those pics make me feel better, yes. Sorry to hear about DS1, Is that really a career-ending injury?

PJ - Nice build. That 50 stands out from the crowd.

Gpops - Hips still tight? Does looking at dls's pics help?

FB - 100/100? Phew.

NACN - You'll be back to your old speed in no time at this rate.

OMR - Cutback? I agree with the others. Only if the mileage build is being stressful. If you were also adding speed into the mix, then yes.

Justin - Nice on the strides. They are surprisingly effective.

rlk - Yay on the future race plans. Of course it's not till February.

McBen - I'm not sure if marathons are stupid, but marathoners undoubtedly are.

I've decided that MP runs are basically a head game. They seem harder than they really are, and it's not like my legs are going to have any trouble running less than a third of the race distance. Yesterday I did the 7-miler as a progression run, going slightly in arrears for the first five miles, than clawing it back and more in the last two. That made it fun.

EDIT - Lapped by GIM. Nice to know we're not tubs of lard. At the moment.